Fun times at the In House Throwdown!
Warm-up
Coach’s choice
WOD Prep:
Prep the movements
WOD:
Gib·lets- noun /the liver, heart, gizzard, and neck of a chicken or other fowl, usually removed before the bird is cooked, and often used to make gravy, stuffing, or soup.
AMRAP 15
6 Power Cleans(155,105)
12 Toe 2 Bar
18 Alternating DB Snatches(50,35)
*Every 3:00 Complete 10 Burpee
Option 2
6 Power Cleans(135,95)
12 Toe 2 Bar
18 Alternating DB Snatches(35,25)
*Every 3:00 Complete 10 Burpee
Option 3:
6 Power Clean(95,65)
12 Knees to 90 or ab-mat sit-ups
18 Alternating DB Snatches(30,20)
*Every 3:00 Complete 10 Burpee
Post WOD
Foam roll lats and thoracic spine 5 minutes
CFS Brief:
Save the dates:
Thanksgiving Day, 11/23 we will offer the following schedule:
8:00am – BootCamp (this will be combined with the CrossFit Adult class)
8:00am – Adult CrossFit (childcare will be avaialble for this class)
9:30am – Adult CrossFit
Friday, 11/24 we will offer the following schedule:
7:30am BootCamp
9:00am – 1:00pm Wodsgiving Open Box
This open box will be structured with 4 WODs. Athletes can come for the whole time and do as many WODs as they want! Below are approximate start times. This could change due to number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival.
WOD One 9:15am
WOD Two 10:00am
WOD Three 11:00am
WOD Four 12:00pm
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
WOD: 4+6 @ 115#/35#
Nice to move but felt pretty slow. Happy to keep the TTB to two sets each round.
Good to see Crash this morning.
Giblets with Crash: 3+4 75# Power Clean | 25# DB Snatch | TTB
Thanks to Frozen for words of encouragement at the 4 minute mark – body and mind are tired and wanted to stop, but kept moving and tried to find a comfortable place. This workout was not about the rounds or reps, but more about doing some work and having a bigger goal. Great crowd this morning including a special guest appearance from Crash (who also managed to get Kristin out of bed early!!)
3+3 RX
DB snatches felt good, but a little slow.
😂 this almost sounds inappropriate Deb! Great to see Crash as well as the rest of the 5:30AM rock stars.
4+1@85# and 25#
I wanted to see who was paying attention…always great to see you (and Tim is pretty cool too)!
4 +15 rx
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